National

Tips for Maximum Performance: PRE-MATCH PREPARATION

Elizabeth Chaffin & Dr. Alexis Colvin | January 01, 2017


You can safely prepare for your matches with these helpful tips:

 

Warm up: Approximately 30-40 minutes prior to the start of your match, you should raise your core temperature to prevent injury. Examples of ways to do this include a light jog, using a stationary bike or dynamic stretching.

 

Get your energy up: At least 30 minutes prior to the start of the match, you should have a snack. If you are not scheduled for the first match of the day, you should snack approximately every hour after you eat the first meal of the day.

 

Bring extra fuel: During changeovers, you should snack every 10-20 minutes to maintain energy during the match, especially if it extends into three sets. Appropriate snack examples include a bite of a sports bar, pretzels, sports gels, bananas and peanut butter crackers.

 

Pack enough fluids: You need to drink both anti-doping approved sports drinks and water during the match to maintain proper hydration and energy levels. A 3:2 ratio of sports drink to water is recommended.

 

Pack two changes of clothes: Dry clothes help remove heat from the body and prevent heat illness.

 

Bring sunscreen: Apply sunscreen 30 minutes prior to the match for maximum benefit.

 

Bring a hat: A hat will help keep you cooler and protect skin from the sun.

 

For additional player wellness information, click here to contact us.

TOURNAMENTS NEAR YOU


PROGRAMS NEAR YOU


Skip Advertisement

Advertisement

Related Articles